Fortunately, there are several ways to improve circulation and reduce associated symptoms. Here are some effective recommendations:

1. Adopt a healthy diet

Include foods rich in fiber, such as fruits, vegetables, legumes, and whole grains. Reduce salt intake and avoid processed foods. Also, include sources of omega-3 fatty acids, such as oily fish, which help keep arteries clear.

2. Stay hydrated

Drinking enough water is essential to keep blood fluid and facilitate its circulation. It is recommended to consume at least 2 liters of water per day.

3. Exercise Regularly

Physical activity, especially exercises such as walking, swimming, or cycling, stimulates blood circulation and strengthens leg muscles.

4. Elevate Your Legs

Raising your legs above the level of your heart for 15-20 minutes a day can help reduce swelling and improve blood flow.

5. Wear Compression Stockings

Graduated compression stockings are an excellent option for improving circulation in your legs, especially if you spend a lot of time standing or sitting.

6. Avoid Tobacco and Alcohol

Quitting smoking and reducing alcohol consumption can significantly improve the health of your blood vessels and promote better circulation.

7. Massages and Natural Therapies

Leg massages with essential oils, such as rosemary or ginger, can stimulate circulation and relieve feelings of heaviness.

When to See a Doctor

If symptoms of poor circulation persist or worsen, it is important to consult a specialist. Some warning signs include severe pain, skin ulcers, or discoloration of the extremities. A doctor can evaluate your condition and recommend specific treatments, such as medications or advanced therapies.